Toning your legs, butt and abs requires performing exercises using your body weight or light external resistance through normal ranges of motion. Choose a weight or amount of resistance for each exercise that allows you to complete one to three sets of eight to 15 repetitions with perfect technique. Seek advice from an exercise professional regarding the most appropriate exercises, based on your goals, and how to perform them correctly.
Ankle Extensions
Ankle extensions are performed on a leg-press machine, which has a chair positioned in front of a platform that is attached to an adjustable stack of weights. The exercise targets your calves. Place the balls of your feet about shoulder-width apart on the bottom edge of the platform with your ankles flexed. Repeatedly extend your ankles to push the platform forward, then return to the starting position slowly and repeat. Hold under the sides of the chair to keep your upper body still throughout the exercise.
Bird-Dog
The bird-dog exercise tones your buttocks and, to a lesser extent, your abs, which contract to keep your torso stable as you move your arms and legs. Start on all fours with your hands below your shoulders and knees below your hips. Lift your left hand and extend your arm forward, directly in front of your left shoulder, until it is parallel to the floor. Reverse back to the starting position, then repeat with your right arm. Next, extend one leg at a time, also parallel to the floor. Finally, extend your left arm and right leg at the same time, followed by your right arm and left leg. Repeat this cycle for your desired number of repetitions.
Squat with Kick-Back
Performing the squat with kick-back exercise regularly works your quadriceps, located on the front of your thighs, during the squat phase and your buttocks during the kick-back phase. Stand with your feet about shoulder-width apart, or slightly wider, with your toes pointed forward. Hold your hands in fists close to your shoulders with your elbows flexed. Squat until your thighs are parallel to the floor, then stand back up slightly, lift your left foot and extend your leg backward. Lean forward at the waist and extend your arms forward at the same time that you kick your leg. Stop when your arms, leg and torso form a straight, horizontal line, then return to the squat position and repeat with your right leg. Continue alternating sides for your desired number of repetitions.
Stability Ball Crunches
This is a variation of the classic crunch, performed on top of a stability ball rather than the floor. The exercise targets the abdominal muscles that flex your spine forward -- the rectus abdominis and obliques -- just like traditional crunches. Lie with your back rounded around the top of a stability ball, looking straight up with your hands behind your head and elbows pointed outward. Position your feet flat on the floor with your knees flexed to 90 degrees. Curl your chin toward your chest and your shoulders toward your spine until your upper back is off the ball, then slowly return to the starting position and repeat. Avoid pulling on your head with your hands to initiate the movement; use only your abdominal muscles.
References
- "Medicine & Science in Sports and Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
- "Basic Biomechanics"; Susan J. Hall; 2007
- Shape: How to Do It: Bird Dog
- Fitness: Squat with Kick-Back
- American Council on Exercise: Stability Ball Sit-Ups/Crunches
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